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5 mistakes that prevent you from pumping up your buttocks

Every girl dreams of beautiful shapes, in particular of toned buttocks. And then she comes into the hall with the only reinforced concrete purpose - to pump up the ass. A month or two flies by, but there is still no result. What is the reason? Top coach of the World Class network Yekaterina Nekrasova .

5 mistakes that prevent you from pumping up your buttocks

What am I doing wrong during home workouts? 8 mistakes that slow down progress

We may often not notice the shortcomings, but they are the ones that delay the result.

Let's start with the basics: anatomy of the gluteus muscles

Before you understand why the buttocks do not grow, you need to understand the anatomy and understand how they work.

  • Gluteus maximus This is the muscle that is actually known as the buttock. Almost any lower-body exercise involves a large muscle.
  • Gluteus medius This is located just below the major muscle. Its function is to ensure the vertical position of the human body while walking.
  • The gluteus maximus muscle. It is located under the large and medium. The main function of the gluteus maximus muscle is to support body weight, mainly when a person uses one leg for support.
5 mistakes that prevent you from pumping up your buttocks


When designing a training program, you should take into account the structure of the muscles of the buttocks and use each of them in training.

How do the muscles of the buttocks grow?

The muscles of the buttocks increase in volume and grow in the same way as other muscles in our body. She must receive sufficient physical activity and the required amount of building material - protein. After the muscle is loaded, the recovery process starts, this happens after about 24 hours. Muscles damaged by physical activity begin to remove waste products from tissues and require the body to supply amino acids. It is important to know here that muscle recovery and growth occurs only at rest, rest.

5 mistakes that prevent you from pumping up your buttocks

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Reasons why growth of the buttocks is impossible

Now let's move on to what interferes with normal muscle growth. These factors are among the most common mistakes.

Training intensity

This is the most important aspect for glute growth. You need to perform the exercise of such complexity that the muscles literally break, so that a burning sensation is felt. If your workout is light, you're not sweating, it's not hard for you, don't expect round shapes.

5 mistakes that prevent you from pumping up your buttocks


Not getting enough rest

We've already understood that muscle growth occurs during rest. Chasing pumped popoh, you should not load the buttocks in every workout. Take care of your back or abs - let the buttocks recover.

Kinetic chain

Also, we must not forget that the buttocks alone will not work. The proportional development of all muscle groups is important. Without a beautiful elastic back, for example, there will never be inflated buttocks. And what should they, in fact, hold on to?

5 mistakes that prevent you from pumping up your buttocks

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Don't feel the target muscle

To build a beautiful butt, it is important to exercise deliberately, to feel the muscle. If, when performing an exercise on the buttocks, you are in the clouds and move mechanically, automatically, there is a risk of pumping up your legs. Try to focus completely on the exercise. Develop a neuromuscular connection between the muscles and the brain. After all, all signals come to us from the brain, set the task for it to concentrate on the muscles.

Unhealthy nutrition

Food must be energetically valuable, otherwise the body will have nowhere to take resources to build new muscles. Eat enough protein, carbohydrates, fat, and fiber.

5 mistakes that prevent you from pumping up your buttocks


Now you know what to do to grow muscle, and what, on the contrary, can hinder progress. If, after a few weeks of regular exercise, you still cannot change the size or shape of your buttocks even slightly, then you need to start stretching the hip extensor muscles. Do these movements throughout the day. Perhaps your extensors do not have sufficient elasticity and interfere with the work of the buttocks, since the functions of these muscles are directly opposite.

If the extensors are more rigid, then the gluteal muscles cannot actively work during strength exercises. It should be noted here that the hardness of the extensor muscles may increase due to prolonged sitting. Many people now lead a sedentary lifestyle and this situation can be considered normal.

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